Mindfulness Scotland

Taking Care of Yourself During the COVID-19 Pandemic

Mindfulness Scotland has prepared some resources with a sincere desire to be of support to you during these difficult and challenging times.

Mindfulness is a way of developing more awareness of the moment you're in, rather than becoming lost in the busyness of your thinking. Our thoughts can take us into a future that hasn't happened, or a past that can't be changed, and this can create additional stress. With mindful awareness we are not trying to 'fix' ourselves or work anything out, but simply to notice things as they are, with more clarity. This allows us to be kinder to ourselves and helps us to make more skilful choices about our next steps. Usually mindful awareness is a skill we cultivate with guidance during an 8-week course, building up the practices, a bit like gaining strength at the gym.

In the midst of this coronavirus crisis you may be experiencing heightened levels of stress or anxiety. Evidence shows that developing a mindfulness practice, even for short spells, can significantly reduce the long term health impact of acute stress. We have added a short summary of research papers about this in our Reports section and please email us if you would like more details on these.

For this reason, we're offering some short mindfulness practices on our Audio Practices page. We hope these will be of support and benefit to you even if you haven't tried mindfulness before. The recordings have been made in our homes (at the kitchen table, under the stairs, draped in a blanket...) and so have an under-produced feel. We hope this will add a sense of normality and charm!

Is Mindfulness Right for Me?

.It’s important to consider whether mindfulness is the most helpful strategy for you at this time. If you are already receiving support for your mental health, or have a background history of mental health issues, please check with your practitioner before trying something completely new.

If you are beginning to feel more vulnerable as a result of recent events or overwhelmed by your emotions, please bring some care to yourself by doing things that feel right for you and that you already know can help you to feel more relaxed, comfortable and supported. It may be best for you to try the simple relaxation practices on the Resources page as a way of reducing your stress and increasing your sense of wellbeing. Please also consider seeking help from your GP who can guide you towards the appropriate support.

Mindfulness Support for a Time of Crisis

No matter how experienced or calm we are, a crisis like this will activate our fight and flight response to threat. This is completely normal. Our threat system is programmed to protect us in a short term emergency. However when the cascade of activity triggered in our fight-or-flight system goes on at a high level for a long time, it can cause us significant health issues, lower our immunity and lead to burnout. We can feel panic and want to run, perhaps become nippy and irritable, or simply freeze and want to hide. These are all normal reactions in intensely stressful situations.

Mindfulness can help us notice when our stress levels are becoming more troublesome. We can learn how to create a pause, even for a few moments, and check in with ourselves. We can cultivate skills to help us step out of 'automatic pilot' and really notice how we are in any moment. This can let us respond appropriately to the challenges of a constantly changing situation. Mindfulness can also strengthen our ability to fully focus on one thing at a time, doing the best we can. A Mindful Pause can help to put the brakes on our worry or stress, and help us when we need to make decisions or notice when to ask for help. A pause can also help us step out of 'automatic pilot' and fully connect with the present moment.

S.T.O.P.

The S.T.O.P. process can act as a foundation to your Mindful Pause. You can listen to a recording using the button below and find further audio practices in our Resources section.

S = Stop! Tune in to the soles of your feet contacting the floor, noticing the feeling of pressure and support even if your feet are aching. This can help with a sense of steadiness and grounding…arriving in the present moment. Your feet are as far away as possible from a racing mind.

T = Take a few slower and deeper breaths, as best as you can, doing this gently without a sense of forcing or intensity. If it helps you may like to count to 4 as you breathe in and then out, noticing if you can begin to lengthen your out-breath to 6 or 8.

O = Observe how you are in this moment, asking: ‘How is my body feeling? Can I release tension from any part? Where is my mind? Anxiously racing ahead, trying to chase the ‘to do’ list, catastrophising? How am I feeling? Can I allow myself to feel whatever is here and bring some kindness to myself and others?’

P = Proceed. The intensity of the situation may not have changed. However, you may be able to relate to it with a little more awareness, steadiness and kindly understanding towards yourself and those around you.

Even taking a pause and a few steadying breaths can really help, especially if you are feeling overwhelmed.

Try the S.T.O.P. Practice using the recording below.

Helpful Resources

Short Practices

A range of our short Mindfulness practices to help you settle and ground yourself in the present moment. There are relaxation and simple breathing practices as an alternative to traditional Mindfulness practice.

For Health and Care Staff

Free Online Practice Sessions

Live practice sessions that you can join for free. Some are suitable for those who have not experienced mindfulness practice before. These sessions are delivered by experienced mindfulness teachers from the UK Mindfulness Network.